There’s much chatter over African mango extract and supplements this week, a product Dr. Oz recently endorsed as an effective weight-loss tool. African mangoes are rare, harvested in the rainforests of Cameroon, but we’re lucky to have access to several varieties of fresh and frozen mango available to us year-round, and their nutrient benefits (high in fiber and vitamins A and C; low in calories) make them a great addition to a mid-winter diet.
The other day, a pal posted her dinner on facebook: fish tacos. The power of suggestion is strong with me, and her image lingered until I gave in and picked up some fresh fish and mangos to make a summery meal tonight.
You could use any fresh whitefish you like in these tacos, or a fillet of salmon. To tell if a mango is ripe, give it a gentle squeeze and sniff – it should give a little under your fingers, and smell fragrant and floral.
Baja Fish Tacos with Mango Salsa
recipe courtesy of mango.org
2 large ripe mangos, peeled, pitted and chopped
1/4 cup minced red bell pepper
1 tablespoon lime juice
1 tablespoon chopped fresh cilantro
2 green onions, sliced (green tops only) or 1/4 cup finely chopped purple onion
1 small jalapeno pepper, stem, seeds and membrane removed
1 pound cod fillets, rinsed and patted dry
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/2 teaspoon Mexican oregano
1/2 teaspoon garlic salt
8 corn tortillas, warmed
2 cups shredded green or red cabbage
1/2 cup crumbled cotija cheese (or queso fresco, or shredded Monterey Jack)
Preheat oven to 425°F. Stir together mango, bell pepper, lime juice, cilantro, onions and jalapeno in a medium bowl; set aside. Place cod on 2 large sheets of parchment paper.
Stir together dry seasonings in a small bowl and sprinkle over cod. Bring edges of parchment paper together and fold twice. Fold ends under to enclose fish. Place packets on a baking sheet and bake for 15 to 18 minutes. Open packets carefully to let steam escape. Place equal amounts of cod in each tortilla and top with cabbage, cheese and mango salsa.
Nutrition per serving: 337 calories (21% calories from fat), 8 g total fat, 65 mg cholesterol, 285 mg sodium, 45 g carbohydrates, 7 g fiber, 29 g protein
All photos © 2008 National Mango Board and used by permission of the National Mango Board. All rights reserved.